Cutting Down My Body Fat With Ketogenic Diet

Sunday, June 02, 2013

Within this diet I've lost weight about 3kg in a month, and now I have a flatter abs that I can proud of. Get more infos by scrolling down the page and thank me later... :)


Since I started hitting the gym about 3 years ago, I've always wanted to have a better physique. Well, I don't want to be too muscular or having a beefy kind of body, so the exercises that I did was tend to tone the muscles rather than to packed more of them. The most important thing of muscle-toning is of course I have to minimize the fat around it so it becomes more visible. To reach this goal, instead of doing exercise only, I should do something with my dietary intake. I've tried many times to do a calorie deficit, which is the most common type of diet plan but I really cannot stand the starvation. So I always ended the diet before I succeed to reach the goal. 

The hardest part of body fat to lose is the fat around my belly. If I did calorie deficit and doing an intense cardio during the diet, that makes me too weak and tired all day. But still, seems there was no changes in my belly size. Then I start to google my problem, and finally I found an interesting article about Ketogenic diet. This diet sounds promising as I can eat even more frequent as long as the food that I took is on the allowed list. I gathered all informations on the web and read other people's experiences on the forums. The fact is really shocking: The main source of the problem is actually the carbohydrate that makes you fat. Not the fat itself. How come???

Our muscles are like tanks for glycogen. They fill up and empty again when we workout. Unfortunately when we eat too many carbs these tanks become satiated. Some glycogen is then stored in the liver and any excess is converted to triglyceride and stored as fat. This is where traditional high-carb diets can let us down. The idea of the ketogenic diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the fat burning or of what are known as ketones. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates.

"The idea of the ketogenic diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the fat burning or of what are known as ketones"

So, I stop eating all kinds of carbs. No more rice, grains, wheat, pasta, noodle, flour, bread, starchy root vegetables like potato, cassava, carrot, any sugar sources and forms like fruits, honey, sugarcane, brown sugar, etc. On the contrary, I can eat anything rich in fats like sausages, bacon, eggs, heavy cream, oils like olive oil or coconut oil, cheeses, coconut milk, and even fatty parts of meats. You can still get a little amounts of carbs from fiber that you can find in leafy vegetables, and vegetable is a must for me as it's the only thing that can help me satisfied while eating. The pattern to follow is High fat, Adequate Protein, and Very Limited Carbs.

You cannot just read this article and begin to start the diet. You have to do what I did: research and research. So you'll fully understand what food should you eat and to answer your "Are these foods okay, or is that food allowed?" questions. Based on my experience, I have to check all the nutrition facts of packaged foods so I could limit the amount of carbohydrate. As long as my daily carbs intake under 50grams, I still dare to consume. Remember, if you eat more than the limited amount of carbs, you will kicked out from ketosis, and your body will choose to burn the carbs instead of fat. You have to start all over again from the beginning. And it takes about three days for your body to become fully adjusted to begin burning fats.

"Remember, if you eat more than the limited amount of carbs, you will kicked out from ketosis, and your body will choose to burn the carbs instead of fat"


Carb Cycling & Anabolic Hormones

At the first two weeks when you start the diet, you cannot have high carbohydrate and sugar day. This will help your body to stay in ketosis. But afterwards, you can have a free day or high carb day once in a week. This carb cycling will help your body to restore the glycogen deposit. Because however, the body still needs some carbs to do it's tasks. And the positive side is that this free day can help you to keep motivated in the diet and not to be bored to soon.

Carb cycling also helps me to give extra energy to lift weight at the gym. And talking about weight lifting and muscle building, a Cyclical Ketogenic Diet will increases Anabolic Hormones. We need these anabolic hormones to build more muscles:

1. Testosterone
Testosterone and dietary fat have a positive correlation; i.e. diets higher in fat and dietary cholesterol lead to higher concentrations of circulating testosterone. We all know how important this hormone is to maximizing our lean muscle gains.

2. Growth Hormone
Growth Hormone and Insulin have a strange relationship. It seems that when one is in abundance, the other is nowhere to be found. We, therefore, do not want elevated insulin levels as the absence of carb and sugar. It means, our growth hormone will be blunted.

3. IGF-1 (Insulin-like Growth Factor 1)
IGF-1 is a hormone similar in molecular structure to insulin. It plays an important role in childhood growth and continues to have anabolic effects in adults. (Anabolic is a building up processes of organs and muscle tissues)



The Result

And this is the result of my Ketogenic diet for about one month:


Hope this article will inspire you, but keep in mind that the results may vary to others. I got this result also because I exercised regularly about two times every week and also very strict with the dietary intake. Good Luck!


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